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Truly Huge Fitness Tips
By Art Eberly
is static lifting? Instead of trying to take a muscle group
to failure through the use of repetitions, static training
simply holding the maximum poundage you can handle, in our
range of motion for a particular movement, and not to per any
repetitions. For example, if you normally bench press 150 lbs,
might actually workout with as much as 300 lbs., but instead
attempting to per repetitions, you would simply hold the bar
strongest point in the range of motion for the bench press,
would be approximately two to 3 in. before you are able to
This type of training has had a
resurgence lately. Some recommend
just static lifts with maximum poundages. Others have
a more conventional approach after a regular set. Personally I
like the latter; less stress on the joints using a poundage
to "working set".
On bench I've been avoiding plateaus by doing the following :
Assume 8-10 rep range 225 lbs working set
165 10 warm-up
180 6 warm-up
195 3 inclination
210 1 inclination
225 9 working set
240 2-3 (I do one set at beyond
working set to get used to that
heavier poundage; obviously this would be higher reps if I
just max on my previous set).
Plus 1 static rep at the end of the set and, one final static
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By Zach Bashore
all get stressed from time to time and knowing how to deal
it is a lesson that everyone needs to learn. So what causes
and why is it so bad for me? There are many reasons to avoid
stressed, but there is one substantial element that can cause
body to become a fat gaining machine. That element is called
Cortisol is produced in the body when
it's faced with stressful
conditions. Kids, family, work, school can all become
preventative measures are not taken. When there is simply too
work to be done in a days time than what seems that can be
you're likely to become stressed. Stress is not the only cause
cortisol: over training, lack of sleep, and under eating can
make your body produce this harmful chemical. When your body
in a catabolic state, which simply means that your body
have enough nutrients to repair broken muscle fibers, cortisol
will enter your body and try impairing you.
Fat gain and muscle loss will be the
main problems your body has.
You should also expect to suffer other side effects such as
body not getting the adequate nutrients it needs to function.
Stress will not only have a negative impact on your fitness,
but will have an impact on your everyday life. According to
Medical Encyclopedia, stress is often accompanied by physical
symptoms, including: twitching or trembling, muscle tension,
headaches, sweating, dry mouth, difficulty swallowing,
pain (may be the only symptom of stress, especially in a
Sometimes other symptoms accompany anxiety: dizziness, rapid
irregular heart rate, rapid breathing, diarrhea or frequent
to urinate, fatigue, irritability, including loss of your
Controlling cortisol is easier once
you plan to stop it. The
most important thing you can do is try keeping stress to a
minimum. * Sure, this is easier said than done but finding
to eliminate stress is a step toward keeping cortisol to a
minimum. In the gym, make sure you don't over train. Your body
easily becomes stressed by doing this. Finally, you should be
eating enough protein in your diet to repair damaged muscle
fiber that are broken down from the result of your training.
There are many products available
that keep cortisol levels
at bay, but following these techniques can save you in
the long run. The more time you spend educating yourself on
proper ways of doing things, the better your body will be.
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Mixing Bodybuilding With Power lifting
I believe in three core exercises that will help you excel
in bodybuilding. But let's face it, some exercises are hard
and that is why most people skip over them. They will add a
whole new spectrum to your body size and strength. Squats,
which most true bodybuilders perform. Dead lifts, which are
done by those who are gluttons for punishment. Cleans,
which aren't usually thought of, but can give you an awesome
Below, I am going to go through each of the three exercises.
I will discuss the form of performing the exercise for a
bodybuilder's needs. Then we will look at how that differs
from a power lifter's techniques. The main theme is that
bodybuilders do these exercises to gain muscle mass and
strength. Power lifters are doing these exercises primarily
When I say squats, I am talking about squats using nothing
except a power rack and barbell. No Smith machines or benches
to stop you at the bottom of the motion. Plain and simple, a
heavy barbell on your back with which you want to squat down
stand back up. Pretty simple, right? This leg exercise,
primarily for the quadriceps, will enhance the entire body.
Bodybuilders will want to do squats with a poundage that will
you to get 12-15 reps. The last rep should be all you can do.
you have a good spotter, the last rep should require a little
By the way, spotters should stand behind the lifter squatting
each rep. There are two different ways to spot someone doing
First, you can place one hand on the lower back with the other
wrapped around the body, supporting the squatter's chest. This
allow you to help the squatter stay vertical. The second way
just use your arm as hooks under each armpit. This simply
you to help the squatter up.
Deadlifts are best used in a back workout. Beginners often
deadlifts as a leg workout. However, the back is more
Powerlifters will usually do only 1, 2 or 3 reps for
a bodybuilder, I like to shoot for 4-6 reps. This lets me work
core strength while getting enough reps to help stimulate
Another difference is that powerlifters use many different
with their feet. You can and should play around with this
and find the most comfortable position. I have found that the
traditional shoulder width stance is best for me. After I
doing deadlifts a few years ago, my back became thicker. It
gives one more confidence having a strong back.
A very different exercise. I believe cleans will help you more
with just core strength, balance and stability. This will, in
help you with all other exercises. When you gain more control
your body, you can do better at all other exercises. I prefer
cleans during my shoulder workout. I will compliment my
by doing a clean and press. Doing military presses while
will really take it out of you. This exercise is hard to
with words. If you aren't already familiar with the clean,
research it and find pictures showing the correct technique.
You must be careful doing cleans. It requires a great amount
control. Start out light and get used to the movement. Move up
poundage slowly. Be sure you have strong abdominal muscles to
control and hold your upper torso. Do this exercise clear of
equipment, people and ceiling fans (trust me on this one).
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Your Heart Rate
By Zach Bashore
person's heart rate in an exact measurement can and will
determine one's fat loss progress. With physical activity, the
heart rate increases to supply the muscles with more oxygen so
that the body produces more energy. The heart can beat up to
two-hundred times per minute and the brain controls this rate
by sending nerve signals to the heart. The rate in which a
person's heart beats depends on intensity of exercise,
activity levels, and genetics. There is no "one size fits
all" average for heart rate, it will vary on the
A person's resting heart rate is simply the number of times
that your heart beats while resting. The average resting heart
rate is anywhere from fifty-five to eighty-five beats per
minute. Your resting heart rate gets higher as you get older
and is lower with physically fit people. Athletes sometimes
measure their resting heart rate as one way of finding out if
they have over trained. Measuring your resting heart rate is
also used to determine a person's target
Athletes use a heart rate monitor as a training aid in
identifying their maximum heart rate (MHR) to determine their
needed training zones. The easiest method of calculating your
maximum hear rate is to subtract your age from 220. Studies
have show that one's MHR on a treadmill is five to six beats
higher than on an exercise bike, and two to four beats higher
than on a rowing machine. It was also found that physically
fit people over the age of fifty are likely to have a higher
maximum heart rate that the average person of their age group.
This article was intended to provide you with the basic
information of calculating your heart rate and information
that will become useful when deciding to start your own
cardiovascular workout. You also need to take into
consideration that you don't have to burn yourself out by
calculating every single step you take to measure your heart
rate. Believe it or not, some people actually do this and are
looked at strangely by others as well. If you want to burn
more calories, simply eat less or become more active, you
have to get scientific until you are advanced enough to know
what you're doing. Until next time, later!
Gym at 59!
Patrick L. Deu Pree
I had a good birthday workout at Gold's. I had a power bar
before leaving, I could feel it at 4:15 am. I was on the road
by 4:35. Stopped at Big Jim's Donuts here in Glendale for a
cup of pre-workout coffee. Hit the gym and had a second power bar
and could feel the blast furnace heating up inside. Put on my
workout sweat suit, belted on my workout belt and hit the main
floor. Gold's Gym, Venice is something else at five in the
morning. There were quite a few people there already.
First thing, I hit the Nautilus Ab crunch machine, two sets of
twenty with increasing resistance. Then the Nautilus low back
machine for two or three sets to warm up the lower back. I was
Bench press time. I sat on the bench at did twenty five reps
with the empty bar to warm up the chest and shoulders. I put
some plates on the bar and did five reps. Added more plates
and did five more, keeping the reps low for a power movement.
I added more plates and went to three reps, getting a good
I wanted a picture taken of me so I pulled out my camera and
convinced one of the guys working out on a bench nearby to
take a picture of me sitting on the bench with a good view of
the workout room behind me along with the Gold's Gym sign. He
snapped off the shot and I did two more sets.
It was time for dumbbell inclines to pump the upper chest. I
made my way over to one of the dumbbells racks along the wall.
Found an adjustable bench, set it at the proper incline and
picked a good pair of dumbbells. I don't mention poundage, it
isn't important and besides, I can't do nearly what I
did when I was younger, I hit my last real good strength peak
when I was 45. I go for the pump, to maintain muscle mass, to
fight the demon of age, It works.
I a ten rep set and felt the pump real good in the upper pecs,
a second set yielded only five reps, I had really tired out
the chest. I was done.
It was time for what bodybuilding great Zabo Kozewskie used to
call "boiling oils"...Squats!
To many, the most hated exercise of all, the most feared
exercise in the world, there are so may misconception about
this, the greatest muscle building exercise in existence,
Squats are the king! And it was time to worship at the
almighty squat rack.
I made my way across the main workout floor, more people had
filtered in and were hitting it hard on the various machines
and pumping the dumbbells over by the far wall...
There it was, standing there, an imposing sight, challenging
me! The squat rack...I approached and did a twenty rep warmup
with the empty bar. I wanted to do some low rep work today and
have my picture taken in the low squat position so I added
plates and began the progression of five rep sets. I added
plates each time, after four sets I worked my way down to
three reps sets...I was ready. I wanted another picture taken.
A guy on a machine nearby was obliging, he knew his stuff, so
I cradled the bar across the back of my shoulders and stepped
out from the rack, he was positioned so he could get a good
sideways shot with the main Gold's Gym sign in the background.
I told him beforehand, "I will hit the deep position and
pause, that's when you take the shot." He knew
exactly what to do. It came off perfectly. Good shot!
I finished off with one set of twelve reps of stiff legged dead lifts.
I lowered the bar, riding it along my thighs and stopping at
mid shin, didn't need to go any lower at my age. At the top
point I shrugged, feeling the traps take the burden. Great, dead lifts
done I headed across the room to the dumbbell rack and did one
set of twenty reps of dumbbell shrugs, lowering the dumbbells
slowly each time to really feel the deep burn in the
I headed into the center training room filled with various
machines from wall to wall and stashed under a staircase as
well. I went directly to the Nautilus pullover machine. My
first experience with the Nautilus machines was back in 1971
at the original Gold's on Pacific Speedway in Venice. The
machines were plate loading and belonged to Franco Columbu. I
had read the year before, 1970, in IronMan magazine then
published by Peary Rader, about the Arthur Jones creation and
about his work with Casey Viator. One workout
on the Nautilus bicep and tricep machine had yielded a half
inch gain on my arms in one workout! So these machines, when I
can find them, are favorites of mine.
I placed myself in the seat, fastened the seatbelt to hold me
down and hit a warmup..then three successive sets of 15 reps
down to 10 for a great lat pump. I left the machine with that
nice, full feeling under my arms, my upper body was
Seated Nautilus military presses next for three successively
heavier sets from 15 down to 8 reps, my delts were really
Time for biceps. I headed over to the Nautilus bicep machine
and hit three sets for a great pump then moved to the triceps
machine for more of the same, my arms felt really pumped.
Next came the for way neck workout on the Hammer Strength
plate loading four way neck machine. I hit all for sides and
then did some forearms curls, both ways, overhand and
underhand grips for two sets each of 25 to 30 reps.
I was done, another whole body workout done, it took about an
hour and 15 minutes.
I headed out the door and hit Norm's Restaurant in Santa
Monica for a great breakfast of steak and eggs!!!!
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Drop Sets For Big Gains
By Dave Kergaard
of the most important aspects of successful training is
how and when to change your training routines. While I
am in the
gym on a daily basis I cannot help but notice some of the same
people continuing to do some of the same routines for month
month, even year after year. The body adapts very quickly to
adversity, so in order to make gains a person working out has
continually make changes in their exercise regiment. You
do this both in your cardio workout as well as your workout.
important message is that you have to keep your body guessing.
I personally try to change my routine every four to six weeks.
Sometimes that change can be a dramatic change or something as
subtle as doing the same exercises but changing the rep scheme
10 to 12 to 15 reps. Currently, I have been training some of
clients and also myself doing what most people would call drop
sets. Of all the routines that I have attempted, drop
to be one of the hardest of the exercise programs. The
when done correctly can actually challenge your body more than
To give you an example, I will try to explain what I am
doing in the gym and how I have been incorporating the drop
into my program. On Tuesday I train chest and biceps. I begin
chest workout with the Cybex incline machine and load the
to what I could normally do three sets of ten repetitions. The
loading any exercise piece of equipment is to put plates on
or bar so you can drop plates off quickly. For example,
if I normally
use two 45's on each side of the Cybex incline machine I would
put one 45, one 25, and two 10's on each side.
After completing ten reps my work out partner will quickly
strip a ten
off each side enabling me to do another set of ten. Then after
my work out partner strips another ten off and I quickly do
of ten. In other words the set actually becomes three
My work out partner and I move to cable flyes for the chest.
usually do three sets of ten, we drop the pin on each stack 10
for the drop set. After the cable flyes we move to the Cybex
machine and do the very same thing.
After chest, we move to biceps because our triceps have
received a strenuous workout assisting the chest and shoulder
The biceps are fresh so its time to hit them. We usually start
the Cybex curling machine, which is a pin loaded machine. I
put 110 pounds on the Cybex machine. During the second and
of the drop sets my partner will lower the pin as I continue
10 reps for each of those sets. We will then move to
and follow the same sequence. Usually we try to finish
by running down the rack with hammer curls using the
You can follow the same type of program for all body parts not
chest and biceps, but also back, triceps, shoulders, and legs.
key to success in doing drop sets is having either a workout
or trainer that can quickly remove the plates from the machine
bar keeping the time between sets as short as possible. You
this yourself, but it is not as effective as having someone
with you. The machines that contain stacks can be changed by
pulling and replacing the pin. Changing the pin may easily be
done by one individual.
As you look at your current training routine, I would strongly
suggest giving drop sets a try. There has been a lot of recent
research showing that drop sets can increase an individual's
production of growth hormone during the workout. Done properly
the drop set routine can be challenging both anaerobically and
aerobically. In other words, not only will your muscles be
to their max, but also your lungs will be gasping for air.
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results of a recently completed study indicate that omitting
breakfast causes metabolic shifts in insulin sensitivity that
result in greater food consumption, higher cholesterol
concentrations, and a greater risk for fat gain. The risk of
onset of type 2 diabetes is also raised.
Skipping breakfast may put you on the fast track to bodyweight
gain and heart disease, according to a new study. Researchers
found that healthy people who skipped breakfast for two weeks
ate more during the rest of the day, developed higher
"bad" LDL cholesterol levels, and were less
sensitive to insulin than those who ate breakfast every day.
High LDL cholesterol levels and impaired insulin sensitivity
are both major risk factors for heart disease.
Researchers say skipping breakfast has become more common in
recent years, perhaps due to efforts to drop fat or time
pressures in the morning. But at the same time, the prevalence
of obesity and overweight has also dramatically increased.
Breakfast, Eat Less Later
In the study, which appears in a recent issue of the American
Journal of Clinical Nutrition, researchers examined the
effects of eating or skipping breakfast on calories eaten and
burned throughout the day as well as circulating insulin,
glucose, and cholesterol levels in 10 healthy women of normal
For two weeks, the subjects ate a breakfast consisting of a
bowl of whole-grain cereal with 2% milk between 7:00 a.m. and
8:00 a.m. and then had a midmorning snack of a protein bar
between 10:30 a.m. and 11:00 a.m.
The subjects then ate two additional meals and snacks at
predetermined times every day and kept records of what they
ate. After a two-week break, the same subjects then followed
the same protocol but skipped the early morning meal and had
the cereal at lunch time (between noon and 12:30 p.m.). They
then ate the other two meals and snacks at the predetermined
times for another two weeks.
The results showed that when they ate breakfast, they ate
about 100 fewer calories a day (an average of 1,665 calories a
day vs. 1,756 calories a day over a three-day measurement
period). Over a one year period this is equivalent to
preventing a 10 pound gain.
In addition, the results show that the negative effects of
skipping breakfast on cholesterol and insulin levels may also
increase the risk of heart disease and diabetes over time.
One of the concepts of the effective training theory is with
increased size and strength gained in resistance training ever
larger stresses are applied during that training without much
commensurate increase in recovery capacity. You can develop
muscular strength and generate higher levels of intensity at a
much higher rate than you can increase your ability to
tolerate it. In other words, if you consistently follow one
fixed training routine and grow stronger over time, chances
are that you will eventually burnout and overtrain.
So, the first rule to follow is to periodize or cycle your
training to allow your overall system a chance to recover and
compensate. During low intensity cycles, your recovery
abilities can be fortified including your immune system.
During high intensity cycles, you stress your recovery
abilities to the limit, "pushing the envelope" so to
speak, and stimulating new muscle growth. You need cycles of
both to progress consistently. When you periodize your
training efforts, it gives your body a chance to recover
appropriately between intense
efforts. If you don't plan low intensity cycles in your
workouts, your body will do it for you by catching that
unsuspecting cold, pulling a muscle or straining a joint.
Another main issue is muscle training frequency. Routines
should be designed to stimulate specific body parts
individually and together. Effort should also be made to avoid
exercises, which overlap or indirectly stimulate the same
muscle groups over and over again. Overlapping movements will
tend to stress the same muscles too extensively and possibly
too often leading to training plateaus and over training.
An example would be to aggressively train the chest on Monday,
the shoulders on Wednesday and the triceps on Friday. There
are too many overlapping muscle groups involved in all three
workouts to make any significant progress. In many cases we
see most of the overlap between upper body movements. Which
means the upper-body is generally trained twice as frequently
as the lower body. Thus, lower body training may often be low
frequency and low volume while upper body training is high
frequency and high volume. Its interesting to note that most
of the trainees we consult initially report faster gains in
their legs compared to their upper bodies.
far, the upper body parts most subject to over-training
through such double dosing are the shoulders and arms. It is
simply impossible to do any upper body movement without
involving these two body parts. Moreover, its obvious that
some of the best movements presumably for one body part are
excellent movements for other body parts as well. Thus, dips
"performed for triceps" are excellent for chest and
shoulder development and pull-downs performed for upper back
are excellent for biceps and forearms. Its easy to see that
using less upper body exercises and focusing on compound
movements can be a beneficial strategy for anyone.
Take a look at your program and try to identify where the over
lapping movements occur and decrease their frequency or
eliminate them altogether. Train both the deltoids and arms at
a lower volume than the rest of your torso since you know
they're involved in all your other upper body movements.
You'll have to take a step back in your thinking in order to
take two steps forward in your physical development.
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Being motivated is very important in fitness, only the truly
motivated will reach their goals. How do you keep from eating
junk food? How do you keep training day after day while only
seeing little to no improvement with your body? If you are
serious about achieving your fitness goals, being motivated
is the only way of obtaining them.
You`ve all heard the story about the
mom lifting up a car to rescue her baby as it is trapped
underneath. Why do you think she was able to lift up the car
when on a normal day she wouldn`t have been able to lift up a
tire? It is the same way when you are at a job or getting
ready for a big test at school. You have a motive of doing
something and will achieve what you want at all cost.
So how do you improve your
motivation? Well first, set a goal. This will give you an
outside source to look at and as you review it everyday, you
will become more and more motivated as you come closer to
achieving it. Having to look in the mirror everyday is enough
motivation for me and seeing a big
fat roll hanging out of my shirt would make me feel ashamed.
You also need to give yourself treats like buying a new
supplement or having a small cheat meal when the weekend comes
around. I always know that after I get done training
that I get some simple carbs which keeps me motivated to
finish the workout.
You have to love the feeling when
people compliment your body. It is a feeling of satisfaction
and makes you want to keep going. On the flip side, you also
hear the complainers and people with sorry excuses to why they
are fat and out of shape. These people put everyone else down
because of their jealousy. So you must decide, which one of
these people do you want to be. The one receiving the
compliments or the ones doing the complaining. It's
Editors note: If you've ever felt
there was something holding you back in life, ruining your
plans and stopping you from being who you want to be, you were
The fact is, there is a single source
of all your problems, stress, unhappiness and self-doubt. It's
called the reactive mind - the hidden part of your mind that
stores all painful experiences and then uses them against you.
Dianetics gets rid of the reactive
mind. It's the only thing that does. Get and Read Dianetics by
L. Ron Hubbard.
Chitosan is derived from chitin, found in the exo-skeleton of
shellfish like shrimp or crabs. Chitosan is also a naturally
occurring substance that is chemically similar to the plant
fiber called cellulose. Unlike plant fiber, chitosan is" magnetically"
attracted to lipids (fat) and has the ability, acting like a
"sponge", to significantly prevent fat in the digestive
tract from being absorbed.
Chitosan affects fat in the
stomach before it has a chance to become metabolized. It
dissolves in the stomach and converts to a gel which
"traps" fat, thereby preventing its absorption and
subsequent storage. Chitosan renders the fat useless to the
body, both the chitosan and the fat are excreted.
A report in the ARS Medicina
(Helsinki, Aug-Oct. 1994) stated that individuals taking this
substance lost an average of 8%body weight in 4 weeks. For a
200 pound person, this indicates a 16 pound weight loss, or 4
pounds a week. Ideally, if you neutralize fat after it enters
your stomach, you spare your body from having to deal with
that fat, and your body is better
able to deal with stored fat.
Is chitosan safe for human consumption? The
answer is that chitosan has been safely used for more than two
decades. Chitosan is a safe ingredient that is biodegradable
and environmentally biocompatible.
For full details on Chitosan Fat
Absorber go to:
By Arj, Crawley, Sussex (UK)
This exercise really works the biceps and you'll seriously
feel the burn! It is especially good for muscular
endurance. Stack a barbell up with light weights. You
will lift the bar 21 times in total but with three
different techniques, one after the other.
Firstly, keeping the elbows locked in
as with normal curls, curl the bar up half way so that your
arms are at 90 degrees. Perform 7 repetitions like this.
Then, on the seventh, without resting, from the 90 degree
position curl the bar up to the top and back down to 90
degrees. Perform 7 repetitions. Then perform 7 full
curls (again, without stopping to rest).
To really feel a good burn, on the
7th rep of the full curls (the 21st rep in total), Hold the
bar there and begin lowering it as slowly as possible until at
the 90 degree position. Hold it there for 10 seconds,
before lowering it right down (again, slowly as possible).
Hand Grip Tip
If you spend a lot of time in your office or driving in a
bumper to bumper, get a pair of strong hand grips; those with
the spring in the middle that you squeeze in your hand and use
them in those moments when you cannot do anything like when
you are reading an email or waiting for the cars to move; you
can squeeze it with your hands or you can squeeze it with your
two hands in front your chest for a chest pump or also you can
doit with your arms straight in front of you and also
you can squeeze it overhead for traps
and shoulders or behind you with your two hands for triceps
and back. You will feel and be pumped during the whole
Sets of 1 Rep.
The first five sets are warm-ups. Use percentages of
your best lift - your 1 rep max. The five warm-up sets
are 52%x1, 60%x1, 68%x1, 76%x1, and 80%x1. Then you go
to 84% for 6 sets of 1 rep - those are the work sets. If
you complete all 6 sets of 1 rep at 84%, then for the next
workout go for 6 sets of 2 reps. After a few workouts, when
you can get the 6 sets of 2 reps, on the following workout add
5 or 10 pounds to the bar and go back to 6 sets of 1 rep on
the work sets. About every 8 weeks, test your max and
With this routine you can recover.
It allows you to go pretty heavy. It is easy to
remember. And it lets you make progress. Most
important, it is very
different from the routines in the magazines. If you've
had trouble making progress, consider this for Bench on
Monday, Squat on Wednesday, Dead lift or Bent Row on
Friday, then rest Tuesday, Thursday and the weekend. You
will make progress.
Bryan S Kimble
for something to really help with strength conditioning
but don't want to go to a gym?
for a workout to really help push you to your limits without a
lot of equipment or using those intimidating
this is for you:
Inverted Push-Ups [with feet propped against
Squat Thrusts · Regular
Chin-Ups · Incline Push-Ups [hands on
Sit-Ups · Dips [hands and feet on
items that you need to keep in mind when performing this
Do this workout only three times a week, such as on a
Monday, Wednesday and Friday schedule.
Perform each exercise slowly and with strict form so that
you squeeze [full contract] the muscles while performing
Perform each exercise until you cannot get one more rep
with good form [a.k.a. momentary muscular
After you get your one set on that exercise, move to the
next exercise. Rest no more than 2 minutes between
Change the exercises if you find after about 6 weeks no
progress coming from that particular exercise. You
should notice progress in reps as well as muscle
FDA Warns Manufacturers About Steroid Products Sold as
March 9, 2006 The U.S. Food and Drug Administration
warned several manufacturers and distributors of
unapproved drugs containing steroids that continued
distribution and sale of these products without FDA
approval could result in regulatory action including
seizure and injunction.
who have any of the products listed below should stop
taking them and return them to their place of purchase.
FDA issued warning letters for the following so-called
dietary supplement products:
Anabolic Xtreme Superdrol, manufactured for Anabolic
Resources LLC, Gilbert, Arizona, and distributed by
Supplements To Go, Cincinnati, Ohio
Methyl-1-P, manufactured for Lagal Gear, Brighton, MI
and distributed by Affordable Supplements, Wichita,
By Roland Chambers
Rather long winded dissertation, but here is my journey back
This is written only as what I did, and is in no way meant to
construed as advice to others.
I had always been in reasonably good shape, until at age 42 I
having back problems. Two surgeries for ruptured discs
age 60, the back really went out. I postponed further surgery.
came weight gain, with more health problems which snowballed.
I was up to 233 lbs. at 5'9" and decided enough, was
enough. I first
began light physical activities, then on to moderate exercise,
started walking more and cutting back on caloric intake,
Supervised bydoctor beginning one year ago, I have now reduced
intake to 1200 a day. I purchased a Gold's Gym XR5 exercise
and began to do light weight training, insuring I keep the
Today at age 66, I am now down to 175 lbs (goal is 160). I am
once a week exercises with progressively heavier weights and
two miles to post office three times weekly.
The weight loss was through no fad diet, just very careful
of intake. I found the best way for me was to buy the frozen
cuisine gourmet type dinners ranging from 220 to 340 calories
This is my main meal of the day, with additional frozen/fresh
vegetables and fresh fruit eaten at mid day.
For breakfast I put 1/2 banana, scoop of vanilla or chocolate
protein, 1/4 cup dried milk, cinnamon, cup of water and ice
into the Vitamixer blender, which gives forth a great shake.
Late afternoon I have a white meat or lean ham and fresh
lettuce salad with rice or malt vinegar.
I drink several cups of coffee (research by some show it to be
powerful antioxidant) with no sugar or cream. I do put a
table spoon of chocolate or vanilla whey protein and skim milk
into each cup. Mixed and foamed up with electric hand blender,
makes a delicious hot drink which rivals any coffee bar
I take diet supplements to include; one complete multi
capsule, Glucosamine, vitamins E & C, Omega-3 fish
whey protein and cinnamon.
I have not felt or looked this good in over a decade and have
intention of ever backsliding into that life style which
many of my health problems to begin with.
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by Zach Bashore
Let`s face it, a body with chicken legs looks awful and is the
cornerstone of all bodybuilding jokes. There is nothing worse
than going to the gym and seeing a bodybuilder with a huge
up body and legs that look as if they`ve never been trained
before. Prior knowledge dramatically influences a son`s
decision to train legs and if they don`t know how to proly
train them, then what is the use of doing it? This article is
intended for readers who are interested in improving their
knowledge of the quadriceps muscle and learn pro exercises
to make them bigger and more toned.
The quadriceps muscle consists of many different sections. The
psaos major and minor allows for flexion and lateral rotation.
The iliacus also allows flexion and lateral rotation, while
rectus femoris allows for flexion and extension. When your hip
is flexed, the vastus medialis, intermedius, and lateralis all
allow for extension. The adductor magnus helps the quad rotate
laterally and allows for adduction. Finally, the adductor
and lognus both allow for adduction, medial rotation, and
These sections may be hard to understand but it`s important
information if you`re looking to build great quads.
Now that you`ve learned the different sections of the
muscle, it`s time to learn some of the exercises used to make
them stand out. Two good bodyweight exercise are the freehand
jump squat and an exercise commonly referred to as the wall
where you sit on a wall like there is a chair underneath you
stay in that position until you are fatigued. My favorite
exercises with a dumbbell are the dumbbell squat, dumbbell
dumbbell step ups, iron cross, plie dumbbell squat, and
squat to a bench.
If you have access to machines, leg training is so much
Some of the best exercise that you can do on a machine are the
leg press, leg extension, lying machine squat, hack squat,
machine squats, thigh abductor and thigh adductor. Make sure
that you use pro form on all of these exercises. Unpro
form can prevent you from reaching your maximum potential and
can also lead to injury.
Alternate your leg workout every week. Change around the
of reps and sets, do different exercises, change the amount of
rest between sets. Always open up your mind into trying
new. Training legs is painful and very few people can bare the
thought of training them. This is where dedication comes in
If you want it bad enough, you will do it.
Important weight loss tips for
losing weight effectively!
- THE FAT MUST GO! Stay away from fat! Get rid of
all the chips and candy. No more fast food, nothing fried. No more cookies, no
more cake, no more of these saturated fats. There is no
question about it and there is no way around it, get rid of these types
of foods. Don't get me wrong, there is no way to eat 0 grams of fat
every day. BUT, the only places you should be getting any of your
daily fat intake from are lean meats (not the fried fast food
kind), chicken (again, not fried!), etc. as well as the foods
that contain the "healthy" types of fat, which can be found in just
about every type of fish (tuna fish, salmon, etc.), nuts and flaxseed
- LOWER THE CARBS! Most people think that it is fat
that makes people fat and that just by eating less fat, they are on
their way to weight loss! WRONG! They are only half right. Carbs are
just as bad as fat. Stay away from high carb foods. Carbs will
eventually turn into fat. Foods like bread, rice, pasta,
etc. are high in carbs. Sure, you need some carbs, which
is why foods like these are ok to eat, but only eat a
little of it! Stick to high protein low carb/low fat foods like tuna fish
(and other seafood), chicken, turkey, fruits and vegetables
- NO JUNK FOOD! Stay away from foods that contain
white flour and large amounts of sugar. Additionally, do not
eat foods that have been greatly processed. Try to eat as natural as
- WATER! Drink water! Get rid of the soda, get rid of
the beer, and get rid of the sports drinks. Drink around a half gallon
of a day, more if you can. Spread it out throughout the day,
just like your 5 meals. Yes that is a lot of water, but its that
will speed your weight loss.
- STRENGTH TRAINING! YES! Weightlifting isn't just
great for muscles, its great for losing w eight. Muscles burn calories.
- MONITOR YOUR PROGRESS! Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without
losing1 pound, its time to change something. Eat 250 less calories
then you've been eating. And keep everything else the
same. Each time you see weight loss stop for more then 2
weeks, decrease calorie intake by 250 until you get down to where
you want to be. Remember, NEVER starve yourself!
- SLEEP! The easiest, yet most over looked step. Get at
least 8 hours of sleep a night. Trust me, your gonna need it!
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Get a Super Duper Workout with These Supersets.
Some days, that coffee just doesn't kick in.
Instead of getting that stirring vigor you're usually jolted
afternoon, you instead find yourself bogged down with a
case of the blahs.
You're on your way to the gym and only three words enter your
mind: Same old thing. You're traveling the same roads to go to
same gym at the same old time to do the same old workout.
The rain pelting off your windshield isn't helping any
Quite simply, you feel like a dead fish.
Well, the best remedy for such a dreadful feeling may be at
of your destination. Once you get inside the gym, and conduct
pre-workout warm-up, jump right in with some riveting super
are sure to get the blood pumping and the veins jumping. For
CHEST: Try this one. Set two flat benches up just a few
from one another. Do a set of 12-15 dumbbell flyes on one of
benches. When done, immediately place your feet up on one
your hands on the other, and crank out a set of 30-40
using your own body weight for resistance. Try this superset
times for a super pump.
BICEPS: Find a cable machine with lower hookups that
to one another. Attach D-handles to them. Then, grab a curl
rip out a set of 12-15 reps at a moderate weight, making sure
you do slow, strict reps with forced negatives. When you're
finished with this set, immediately jump over to the cable
apparatus and whip out a set of alternating cable curls. Do 16
on each arm and after this superset, you'll feel your dormant
arms spring out of their coffins.
TRICEPS: Lie down on a flat bench with a curl bar and
through a set of 12-14 triceps extensions. After the final
of your final rep, jump over to the cable machine where you
should have already connected a bar to the top hookup. With
palms facing up, crank out a set of reverse extensions, 14-16
reps for an intense jolt.
For all of your fitness needs and find
out what your
Body Mass Index is, click here. It's all here.
Despite all of the
attention given to popular diets today, most nutrition
experts agree that minimizing dietary fat, controlling
portions and staying physically active are the real keys to
healthy weight management.
We know from decades
of research that a diet rich in high-carbohydrate
foods--such as whole grains, vegetables and fruits--helps
prevent disease, maintain healthy body weight and optimize
athletic performance. There is no substantial evidence to
support a change in that recommendation, says Debra Wein,
MS, RD, nutritionist and exercise physiologist at the
University of Massachusetts in Boston.
What formula can you
follow to manage your dietary fat as well as your portions?
Nutritionist Carroll Reider, MS, RD, suggests an
easy-to-follow low-fat eating plan, adapted from the USDA
Food Guide Pyramid. Each day, count down your food choices
from the following list::
5 Servings: Whole Grain Breads, Pastas
Serving: 1 slice bread, ˝ slice bagel, ˝ cup cereal, 1/3
cup rice, ˝ cup noodles or potatoes.
Whole Grains: wheat, oats, rye, corn, brown rice, barley
or millet in the form of cereal, side dishes, pasta or
Also include: potatoes, yams, winter squashes, chestnuts,
beans and peas.
4 Servings: Raw or Cooked Vegetables
Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝
cup vegetable juice.
Include: Dark green and yellow or orange vegetables.
3 Servings: Fruits
Serving: For most fruits, a serving of whole fruit fits in
your hand. Fruit juice (1/2 cup) is also a serving.
2 Servings: Dairy Foods
Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2
ounces nonfat cheese.
1-2 Servings: Fish, Poultry or Meat
Serving: About the size of the palm of your hand and the
thickness of a deck of cards. A serving of shrimp is
about 2 ounces; lean red me, 3.5 ounces.
Vegetarian Options: 6 ounces beans or low-fat tofu, 2
ounces non-fat cheese.
Weight Loss Tip:
If you are concerned about your
weight, Reider says, go wild on vegetables. They’re only
about 25 calories per serving. But do not eat more than
three servings of fruit or five servings of grains. If your
weight is fine, you can eat as many grains, vegetables and
fruits as you want.
Monitor and Moderate:
Many nutrition experts agree that
monitoring your eating with a food diary can be invaluable
to weight management planning.
Moderation is essential. Some foods
include several food groups, and you will naturally eat
servings that are both larger and smaller than the
single serving size. A good goal is to eat the
recommended amounts and balance of food groups 80
percent of the time, says Daniel Kosich, PhD, author of
GET REAL: A Personal Guide to Real-Life Weight
Management. That will give you a solid foundation for an
active, healthy lifestyle.
Both quantity and quality count. A low-fat
diet that is too high in calories or a low-calorie diet
that is too high in fat will not be healthy for you over
The quality of the carbohydrates you eat
is important. Heavily processed convenience foods with a
lot of refined sugars may have a negative impact on your
blood sugar level and cholesterol ratio, your mood and
your ability to manage your portions. You can get caught
in a dangerous cycle of eating excessive portions of
unhealthy foods with little or no nutritional value. The
solution is to stick to fresh whole grains, vegetables
and fruits for up to 60 percent of your diet.
Get healthy and delicious recipes at
Free Gourmet Recipes